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Steamed vegetable dumpling Calories
Low-fat, vegetable-filled, steamed
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Steamed vegetable dumpling (120 g) has 202 calories. That works out to 168 calories per 100 g. It contains 36.1 g of carbs, 6.5 g of protein, 3.1 g of fat and 2.8 g of fiber. Its 10.8 µg of Selenium covers 20% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Steamed vegetable dumpling Nutrition Facts
Selected: 4 piece (medium) · 120 g
202
KCAL / 120G
Carbs
36.1g
· 13% DV
Protein
6.5g
· 13% DV
Fat
3.1g
· 4% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 13% · Fat 14%
Steamed vegetable dumpling nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 36.1 g | 13% |
| Fiber | 2.8 g | 10% |
| Protein | 6.5 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 4 Pieces of Steamed vegetable dumpling?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 202 kcal |
| 1 piece (small) | 30 g | 50 kcal |
| 3 piece (medium) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (medium) | 150 g | 252 kcal |
| 1 cup (shredded) | 160 g | 269 kcal |
| 6 piece (large) | 180 g | 302 kcal |
| 1 serving (large) | 220 g | 370 kcal |
| 8 piece (extra large) | 240 g | 403 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Steamed vegetable dumpling
What is inside a steamed vegetable dumpling?
A steamed vegetable dumpling usually contains chopped vegetables such as cabbage, mushrooms, carrots, or scallions, seasoned with ingredients like ginger or soy sauce. The filling varies by recipe, and the wrapper is commonly made from wheat flour.
How do you steam frozen steamed vegetable dumplings?
Steam frozen steamed vegetable dumplings without thawing them first. Arrange them with space between each piece in a lined or lightly oiled steamer, then cook until the wrappers are tender and the centers are hot; follow the package directions for timing.
What sauce goes with steamed vegetable dumplings?
A dipping sauce of soy sauce and rice vinegar is a classic match for steamed vegetable dumplings. Add chili oil, sesame oil, or grated ginger if you like a stronger flavor, and serve the sauce separately so the wrappers do not get soggy.
Are steamed vegetable dumplings the same as bao?
No, steamed vegetable dumplings are not the same as bao. Dumplings typically have a thinner wrapper folded around a compact filling, while bao are made with a thicker, softer, bread-like dough that puffs as it steams.
Can you pan-fry steamed vegetable dumplings after steaming them?
Yes, you can pan-fry steamed vegetable dumplings to crisp their bottoms. Heat a little oil in a skillet and cook them until golden; if they need warming through, add a splash of water and cover the pan briefly.
Why do steamed vegetable dumplings split while cooking?
Steamed vegetable dumplings often split when they are overfilled, poorly sealed, or packed tightly in the steamer. Let cooked filling cool before wrapping, press out air while sealing, and leave room for each dumpling to expand.
How are steamed vegetable dumplings traditionally served?
Steamed vegetable dumplings are usually served hot as a shared snack, starter, or part of a larger meal, with dipping sauce on the side. They pair well with a light soup, stir-fried greens, or rice when you want a more substantial meal.
Can you make steamed vegetable dumplings with store-bought wrappers?
Yes, store-bought dumpling wrappers work well for steamed vegetable dumplings and save preparation time. Keep unused wrappers covered so they do not dry out, and seal each dumpling with a little water along the edge if the dough needs help sticking.
How do you keep steamed vegetable dumplings from sticking to the steamer?
To stop steamed vegetable dumplings sticking, line the steamer with perforated parchment or cabbage leaves, or brush the surface lightly with oil. Leave a small gap between dumplings and lift them carefully once cooked, when the wrappers are more delicate.
How do you store leftover steamed vegetable dumplings?
Refrigerate leftover steamed vegetable dumplings in a covered container and eat them within three days. Reheat them by steaming or briefly pan-frying; microwaving can make the wrapper chewy, so cover them if you use that method.
Steamed vegetable dumpling Vitamins & Minerals
Vitamins
Vitamin K
14.4µg · 12% DV
B1
0.11mg · 9% DV
B3
1.44mg · 9% DV
Biotin
2.4µg · 8% DV
Minerals
Selenium
11µg · 20% DV
Manganese
0.38mg · 17% DV
Sodium
336mg · 15% DV
Phosphorus
94mg · 13% DV
Potassium ⭐
151mg · 4% DV
Steamed vegetable dumpling Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed vegetable dumpling
To burn the 202 calories in 4 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Steamed vegetable dumpling?
Steamed vegetable dumpling is made by wrapping a seasoned vegetable filling in dough and cooking the parcels over steam. It belongs to the broad family of Chinese dumplings, which vary by region and filling; steaming leaves the wrapper tender and the centre moist.
It can be served as a light meal, a shared starter or a snack, often with a dipping sauce. Outside China, it also works well as part of a simple lunch with soup or salad. The vegetable filling and modest fat content give it a lighter profile than many fried dumplings: a 100 g portion has 2.6 g of fat. Add a protein-rich side if you want a more filling meal.
How Nutritious Is Steamed vegetable dumpling?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Steamed vegetable dumpling Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Steamed vegetable dumpling Contain Allergens?
Contains these allergens:
Which Diets Is Steamed vegetable dumpling Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Steamed vegetable dumpling Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.